Dan's Transformation - Page 51

tensdanny · Wed, November 30th, 2011, 12:49 AM

Food:

1 scoop protein
16 oz skim milk
handful of berries
banana

1 cup turkey chili

1 cup turkey chili

2 extra large eggs (I'm out)
2 oz cheese

1 scoop protein
16 oz skim milk
handful of berries
banana

2 hours at the rock climbing gym. My body is so frisking sore! Rock climbing is brutal!

leftyx · Wed, November 30th, 2011, 09:12 AM

Quote:

Originally Posted by tensdanny

2 hours at the rock climbing gym. My body is so frisking sore! Rock climbing is brutal!

Sounds awesome. I bet your muscles in your legs are on fire today.

tensdanny · Thu, December 1st, 2011, 12:11 AM

I did not feel well at all today when I woke up, but after sleeping in for a good chunk of the day, I'm feeling much better now!

I went and lifted and it went fine. The squats were really tough as my legs were absolutely fried.

Squats:
5x5 @ 220 - Last set was really rough. I know I'll get it on 5x5 @ 225 on Friday, though. It was just a rough day.

Press:
3x5, 1x2 @ 115 - Overhead press is ridiculously hard.

Rows:
5x5 @ 165 - Focusing on proper form and pulling with elbows. Felt really good, though pretty darn heavy.

tensdanny · Thu, December 1st, 2011, 01:48 AM

This weekend is going to be rough food wise.

I'm going out with the guys on Saturday to a Badger basketball game then we have the Badgers in the Big 10 championship, so I know we'll be sucking down beers and crushing bar food.

Sunday I have a family party type deal.

Should I adjust my calories the next two days to account for what I know will be bad?

I tend to think no as that's how I got into my situation of metabolic slowdown and eating nothing during the week.

I suppose the extra food won't hurt. Stronglifts is getting tough. I have to get through 4 more intense lifting workouts before the big trip to San Francisco.

leftyx · Thu, December 1st, 2011, 10:13 AM

Quote:

Originally Posted by tensdanny

Should I adjust my calories the next two days to account for what I know will be bad?

I tend to think no as that's how I got into my situation of metabolic slowdown and eating nothing during the week.

I suppose the extra food won't hurt. Stronglifts is getting tough. I have to get through 4 more intense lifting workouts before the big trip to San Francisco.

Don't know if it's better to eat or not eat before a big blowout. But I agree it would be good to find out. Then be confident of your decision.

tensdanny · Fri, December 2nd, 2011, 01:44 AM

Just wrapped up making some jalapeño burgers. I took some lean ground beef, through a little cheese in, chopped up 5 jalapeños and mixed it all together. Honestly the burgers don't have too much taste

Was expecting a lot more heat and deliciousness!

Today:

1 scoop protein
16 oz skim milk
handful of berries
banana

1 cup turkey chili

1 cup turkey chili

5 large eggs

7 oz lean burger patties

Activity:

Gym was crazy for basketball, so I walked on a treadmill at 4mph at 4 degrees for 30 minutes. Then I swam 1000M.

tensdanny · Fri, December 2nd, 2011, 10:36 PM

Food:

1 scoop protein
16 oz skim milk
handful of berries
banana

3 oz beef

3 oz beef

3 oz beef

1 scoop protein
16 oz skim milk
handful of berries
banana

Lifts:

Backsquat:
4x5, 1x3 @ 225 - Really hard. My legs are just really fried right now. Weekend will be good to recover.

Bench Press:
4x5, 1x3 @ 185 - Didn't have a lot of energy for this lift.

Deadlift:
1x5 @ 315 - 5 singles. Really slow. My legs are dead!

tensdanny · Mon, December 5th, 2011, 10:46 AM

Welp, put spinach in my protein shake this morning and it's horrible!

tensdanny · Mon, December 5th, 2011, 10:58 PM

Gotta get my food locked in. Missed dinner tonight.

1 scoop protein
16 oz skim milk
handful of berries
banana
spinach (gross)

5 oz beef

5 oz beef

3 eggs
salsa

Lifting:

Squats:
5x5 @ 225 - Nailed these. Trying to perfect the lower bar back squat. It hurts my wrists, so far.

Overhead Press:
5x5 @ 105 - Easy and fast. Had to reload 10% per protocol.

Rows:
5x5 @ 170 - Pretty darn good.

tensdanny · Tue, December 6th, 2011, 11:55 PM

1 scoop protein
16 oz skim milk
handful of berries
banana

1 serving JSF stir fry

1 serving JSF stir fry

1 serving JSF stir fry

4 oz ground beef

The only exercise I did today was go and shoot hoops lightly at the gym.

tensdanny · Wed, December 7th, 2011, 11:29 PM

1 scoop protein
16 oz skim milk
handful of berries
banana

3 oz beef

6 oz beef
1.2 oz cheese

2 heaping plates of assorted thai food (team putting)

Lifts:

Backsquat:
5x5 @ 230 - Last set was hard but I got it

Bench Press:
5x5 @ 185 - Good sets. Was worried because I didn't have a spotted but I got it done.

Deadlift:
1x5 @ 325 - Legs were dead and the last rep was really hard but I got it done.

Probably ate 2000-2500 calories in thai food alone. Really, really hard to predict. Incredibly salty too.

tensdanny · Fri, December 9th, 2011, 08:37 PM

1 scoop protein
16 oz skim milk
handful of berries
banana
spinach (gross)

4 oz beef

4 oz beef

More to come...

Lifting:

Squats:
5x5 @ 235 - Pretty good sets. Didn't come close to failing at all. Getting stronger.

Overhead Press:
5x5 @ 110 - Pretty darn good. Should be able to break through the plateau I was at at 115.

Rows:
5x5 @ 175 - Good sets!

FatLenny · Mon, December 12th, 2011, 11:17 PM

Quote:

Originally Posted by tensdanny

Squats:
5x5 @ 225 - Nailed these. Trying to perfect the lower bar back squat. It hurts my wrists, so far.

If your wrists hurt, you are putting the weight of the bar on them too much... actually, there really shouldn't be any weight on your hands, ideally. The hands should only be there to balance the bar and to squeeze down on the bar to give you that last ounce of oomph on the heavy reps.

I had (and sometimes still have) the same problem. Try emphasizing the tightness in your upper back. Pinch your should blades together as tight as your can and hold them there for the whole ROM. See if that helps...

Good luck. You're making awesome progress, imo!

tensdanny · Sun, December 18th, 2011, 09:38 PM

Back from business trip/vacation. Time to get after it.

Weight is *high* to say the least, but I imagine much of this is water weight and it'll come off quickly.

I expect big things out of myself these next few weeks. You should too.

tensdanny · Mon, December 19th, 2011, 11:16 PM

1 scoop protein
16 oz skim milk
handful of berries
banana

Subway chicken breast sub on wheat(only veggies, cheese and chicken)

4 jumbo eggs

1 slice of swiss steak?

Backsquat:
5x5 @ 240 - Last set was hard but I got it

Bench Press:
5x5 @ 190 - Good sets. Was worried because I didn't have a spotted but I got it done.

Rows:
5x5 @ 180 - Good sets.

FatLenny · Tue, December 20th, 2011, 10:36 PM

Quote:

Originally Posted by tensdanny

I expect big things out of myself these next few weeks. You should too.

Love it!

tensdanny · Tue, December 20th, 2011, 11:08 PM

1 scoop protein
16 oz skim milk
handful of berries
banana

6 oz ground turkey
.5 oz cheese
salsa

6 oz ground turkey
.5 oz cheese
salsa

6 oz ground turkey
.5 oz cheese
salsa

3 jumbo eggs
salsa

1 scoop protein
16 oz skim milk

750M swimming
45 minutes of hoops
20 minutes in sauna

Need to shed this water weight. Time to start pounding water like a boss.

tensdanny · Wed, December 21st, 2011, 11:26 PM

Good day of food. Had a work potluck and ate some extra crap so skipped two meals later on.

Felt weak in the gym. Very weak.

Squats:
5x5 @ 245 - Barely.

Press:
5x5 @ 115 - Barely.

Deadlift:
1x0 @ 345 - Weak.

tensdanny · Thu, December 22nd, 2011, 10:51 PM

Played 3 intense games of hoops tonight. Really tired.

Sat in Sauna for 30-40 minutes. Couldn't take the heat anymore and had to get out.

tensdanny · Fri, December 23rd, 2011, 10:12 AM

My right elbow is sore today. I don't know if it's ligaments or tendons or what, but it feels sprained almost. Is that even possible?

The hoop games must have taken a toll yesterday. I wonder if I hurt it blocking a shot or being blocked or something. Maybe I didn't notice due to the adrenaline of competition?

Who knows. I hope I can still bench tonight. It's definitely sore.